Diet and Exercise

Knowing what to eat, and what not to, can seem like a minefield to begin with. There are foods you shouldn’t eat when you’re pregnant because they might make you ill or harm your baby, and foods that just require you to take extra care. Here’s our handy overview to get you started on the right track.

During pregnancy you need to make sure that your diet is providing you with enough energy and nutrients for the baby to grow and develop, and for your body to deal with the changes taking place.

It’s important to try to eat a variety of foods including:

  • plenty of fruit and vegetables (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions of a variety each day
  • plenty of starchy foods such as bread, pasta, rice and potatoes – try to choose wholegrain options
  • foods rich in protein such as lean meat and chicken, fish (aim for at least two servings of fish a week, including one of oily fish), eggs and pulses (such as beans and lentils).These foods are also good sources of iron (see ‘Do I need extra iron?’ below)
  • plenty of fibre. This helps prevent constipation and is found in wholegrain bread, pasta, rice, pulses and fruit and vegetables
  • dairy foods such as milk, cheese and yoghurt, which contain calcium.


More information

More information on diet and exercise can be found at this site gives  mums-to-be all they need to know on safe foods and exercises, as well as including tips and suggestions to help a smooth pregnancy.